WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Push Press + Push Jerk + Split Jerk (10 x 1+1+1)

– Work from rack or blocks

– Rest 90s between heavy efforts.

– Build to a moderate weight over the course of 10 sets

Metcon

40:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

30 DB Renegade Rows (50, 35) (total reps)

20 Hang Power Snatch (75, 55)

10 T2B
Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

L3: (65, 45 Snatch)

L2: (Double Under Attempts) (35/25 Rows) (55, 35 Snatch) (Knee Lifts)

L1: (Single Unders) (PVC Snatch) (25/15 Rows) (Abmat Sit-ups)

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Triceps Complex

90 seconds of each for max reps:

– Supinated Grip Pushdown

– Neutral Grip Pushdown

– Overhead Extension
*Score = TOTAL number reps complete

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: